تدريب Shadowing: ways to feel a little better - تعلم التحدث بالإنجليزية عبر الفيديو

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Hi there and welcome to the annual worst month of my life.

Old jokes aside, there has been an unexplained pattern of September being a hard month for me every single year.

We're officially moving into the second week of September 2026 and so far it hasn't been too bad.

I only really coined this speculation last September and

so perhaps this year I've been a little bit cautious even as we approach September.

With that caution, I've put together a little list of things

that I like to do to feel a little bit better

number one is to create an achievable routine for yourself emphasis on achievable this could consist of one two

or three things mine currently includes getting out of bed going downstairs to make a cup of matcha for myself

and then eventually

when i feel like i'm able to going back upstairs to wash my face it sounds stupidly simple

but it's definitely a lot harder

when you're not having the best day your achievable routine can

genuinely just be getting yourself out of bed putting on a pair of pants

and going downstairs to sit on your couch

or moving off your couch going upstairs

and putting on a change of clothes whatever it is get to know what is achievable for you

when we're in a productive mood

or just in a better mood i feel like we're definitely

more easily able to cross things off our list with this

achievable list you're not putting too much strain on your mental

or physical health and still get to feel like you've done something really really huge

that day my achievable routine also helps me just get a to start to my day.

I'm able to rely on this familiarity to support my nervous system as it exits.

Lots of heavy feelings.

And I try my best to not punish myself

if I'm only able to complete half or one item on the list

or on the days where I get a later start on my routine.

Number two is to put on something familiar.

This could be a song, a full album, a movie, a comfort TV show i usually have my morning playlist playing

in the background as i get ready going through my achievable

routine on days where i need the extra help i put on my favorite movie

or tv show

that i've literally seen a thousand times the focus is more

sonic than other senses the purpose is to have something comforting

to sort of ease your way through activities the sonic aspect really calms your your nervous system down.

Sometimes after or even before I go through my achieve routine, I have something called floor time.

My roommate Laurel and I used to do this all the time.

We're not feeling super great or just need a little bit of a reset.

We'll put on a really good song and just lie on the floor and allow ourselves to melt into the song.

There were also other days where we would put blankets over our head and just sort of bop around the living room.

Again, we're not talking.

We're not even necessarily singing to the song.

It's just to calm our nervous system.

When we're feeling a little bit more I guess energetic

which literally shake it all out of our system

and I'll be honest there have been weeks where I'll have the same movie playing on repeat over and over again.

I know how the song goes, I know what happens at the end of the movie

and I don't have to have my guards up in anticipation for something unfamiliar.

I just have something familiar and reliable there to support me as I move forward.

The third thing that often helps me feel a little bit better is something

that I touched on in my recent notebook video.

It's to make a list of all the things that you've ever done at the top of your head.

These are positive things or achievements as some people call them.

It can be from today, yesterday, the whole year, or in the entirety of your life.

It can be big things or small tasks just to practice of looking back

and realizing how capable you are and how much potential you still hold, how great you are.

It can seem a little bit self-centered, braggy, but everybody deserves a little pat on the back, especially when you're not feeling your best.

You can take it one step further and keep the list around to reread when you need it.

I know some people who make it into a little script that I have on their phone.

They take out the script to reread before a date, a big meeting, an event they're hosting.

I haven't necessarily had to practice that, but I love leaving myself little post-it notes around, whether it's right in front of my computer.

I used to have some of my bathroom mirror to see when I'm putting on my makeup.

Places that are visible that you frequent a lot.

Another good one can be the inside of your coffee cupboard.

So every time you open it to get your coffee beans, you have a little reminder greeting you.

I'm always scared that I sound so full of myself

when I suggest this as a practice but just try it out

and let me know

if it helps you to create more than you consume just make something even

if it's kind of bad this could be a video diary cooking something baking something a little craft going outside

and doing some gardening staying inside and doing some reflective journaling

or even creating a catalog of the outfits

that you're going to wear for the next week whatever medium it is try going inward

and seeing what it is

that you have to say rather than what other people are

saying seeing what you're able to create instead of comparing yourself to what other people are making

and if this is a practice

that you already have under your belt change your medium allow yourself to stretch

and look from a different perspective see what other formats you're capable of you might just surprise yourself

and maybe feel even a little bit better now we're moving

into sort of like the adventurous tier ideal task to get

yourself to feel better purging your space we're getting adventurous

but not crazy so just pick one area of your life

that chair in the corner of your room with all the clothes you have

and haven't worn have and haven't washed the food in

that one area of your pantry

that you know you haven't touched in months the pile of

books you need to return to library the box of recycling

your garage the idea is to allow yourself to just let

go literally let go of physical areas in your life

that are causing you stress

that are weighing you down again choose one area this could even be the tail end of the previous point

that i mentioned after you garden clean up the space

and throw out the trash whatever version that makes you feel a little lighter, a little better, and if none of these things feel like they are achievable for you just yet,

sometimes it's actually most helpful to just accept that this is how you're feeling right now.

Allow yourself to sit with it.

Sit with yourself.

Allow yourself to do absolutely nothing.

100

Not being on your phone, watching a movie, not even reading your favorite book.

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You could make yourself a cup of tea or wrap yourself in a blanket or just sit completely starfish on the couch.

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Whatever configuration you choose, be with where you're at and who you are right now.

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I'll be honest, most Septembers do start like that for me.

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Or I'm three points into this list and then gravitate to just sitting still by myself in absolute silence.

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We're not feeling our best and that's okay.

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There's literally no point in beating ourselves up over it.

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It doesn't help even intellectualizing how we're feeling.

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I've learned that I just need to let myself be a little sad before I get a little better.

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I have three bonus points.

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Get off your phone, just do it.

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Put it in another room.

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Put it away.

113

Go for a walk somewhere you know really well

114

or completely new with or without music or a podcast accompanying you but preferably by yourself.

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And lastly, have something to eat or drink without any distractions.

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Whenever I'm feeling up, I always think of

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that reel where one kid is crying and the other kid's just looking and he's like, have you taken a nap today?

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Well, you need one.

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And sometimes the most basic physical self-care is what we need.

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And give yourself a hug even when you don't think you need one.

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I hope your september and 2026 have been kind so far

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if not or even

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if they have been I hope you found this video helpful

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this year I found the most help from purging my space

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been clearing out a lot of my closet I always know

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that once I get through september I am in the best mood possible for the rest of the year

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because of the cold weather I have a couple of exciting videos coming up

128

so stay tuned for those and I'll talk to you soon bye Thank you.

تنزيل التطبيق

كل ما تحتاجه للتحدث بطلاقة

تقييم النطق بالذكاء الاصطناعيتقييم كل جملة

تدريب IPAأتقن كل صوت

المفرداتابنِ رصيدك من الكلمات

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المفردات وملاحظات التحدث لهذا الدرس

هذا الدرس في المحادثة بمستوى B1 مبني على الفيديو “ways to feel a little better”. أكثر الكلمات تكرارًا في الفيديو: achievable, feeling, september, routine. يحتوي هذا الفيديو على 128 جملة و1603 كلمة للتدرب على الترديد. مدة الكلام 7:19. يتكلم المتحدث بسرعة، نحو 219 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 84% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.

أهم المفردات في هذا الفيديو

أصعب 15 كلمة في الفيديو، مع النطق والمعنى:

الكلمة	النطق	المعنى
couch اسم	/ˈkaʊ̯t͡ʃ/	فِرَاش, أَرِيكَة
adventurous صفة	/ædˈvɛn.t͡ʃɚ.əs/	مُغَامِر
sonic صفة	/ˈsɑnɪk/	صَوْتِيّ
cloth اسم	/klɒθ/	قُمَاش, أقمشة
blanket اسم	/ˈblæŋ.kɪt/	لِحَاف, بَطَّانِيَّة
cupboard اسم	/ˈkʌb.əd/	خِزَانَة
matcha اسم	/ˈmɑ.t͡ʃə/	مَاتْشَا
recycle فعل	/ɹəˈsaɪkəl/	إِعَادَةْ تَدْوِير
starfish اسم	/ˈstɑː(ɹ)fɪʃ/	نَجْمَةُ اَلْبَحْرِ
playlist اسم	/ˈpleɪˌlɪst/	قَائِمَةُ التَّشْغِيلِ
unfamiliar صفة	/ˌʌnfəˈmɪli.ə(ɹ)/	غَيْر مَأْلُوف
energetic صفة	/ˌɛn.əɹˈdʒɛt.ɪk/	نَشِيط
greet فعل	/ɡɹiːt/	حَيَّا
notebook اسم	/ˈnoʊtˌbʊk/	دَفْتَر, مُذَكِّرَة
cautious صفة	/ˈkɔːʃəs/	وَرِع, حَذِر

الأفعال المركبة التي ستسمعها

الكلمة	المعنى
come up فعل	طَلَعَ
look back فعل	اِلْتَفَتَ, اِسْتَدَارَ
take out فعل	أَخْرَجَ

جمل تستحق التكرار

جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:

We're not even necessarily singing to the song.
It's just to calm our nervous system.
We're not feeling our best and that's okay.
It doesn't help even intellectualizing how we're feeling.

القواعد في هذا الفيديو

أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:

التركيب	في الفيديو
“used to” used to + فعل — عادة أو حالة في الماضي لم تعد قائمة	used to do · used to have
المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن	has been · hasn't been · I've been
صيغة التفضيل the -est / the most … — الأعلى أو الأدنى في مجموعة	the best · my best · your best
المضارع المستمر am/is/are + -ing — شيء يحدث الآن أو في هذه الفترة	you're not having · you're not putting · we're not talking

نطق يحتاج إلى انتباه

يستخدم المتحدث 46 من الصيغ المختصرة، مثل we're, you're, I'm. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “sh” و“zh”: starfish /ˈstɑː(ɹ)fɪʃ/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/, cautious /ˈkɔːʃəs/, punish /ˈpʌnɪʃ/
الكلمات الطويلة — انتبه لموضع النبر: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, familiarity /fəmɪliˈæɹɪti/, intellectualize /ɪntəˈlɛkt͡ʃuəlaɪz/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/

أصوات يجدها متحدثو العربية صعبة:

/p/ — ليس /b/: انطقه مع نفخة هواء: purge /pɜɹd͡ʒ/, upstairs /ˌʌpˈstɛɹz/, pantry /ˈpæntɹi/, playlist /ˈpleɪˌlɪst/, preferably /ˈpɹɛf.ɹəˌbli/
/v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, gravitate /ˈɡɹævɪteɪt/, reflective /ɹɪˈflɛktɪv/, productive /pɹəˈdʌk.tɪv/
تتابع الصوامت — لا تضف حركة بينها: purge /pɜɹd͡ʒ/, downstairs /daʊnˈstɛɹz/, upstairs /ˌʌpˈstɛɹz/, cloth /klɒθ/, blanket /ˈblæŋ.kɪt/

كيف تتدرب بهذا الفيديو

استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل couch, adventurous, sonic.

ما هي تقنية التظليل الصوتي؟

التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.

تقنية الشادوينغ: اقرأ الدليل الكامل خطوة بخطوة →

تدريب Shadowing: ways to feel a little better - تعلم التحدث بالإنجليزية عبر الفيديو

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